Nothing else hits better than the rich, garlicky taste of hummus as it melts in the mouth. It consists of cooked garbanzo beans, tahini sesame paste made from sesame seeds, and lemon juice. Modern recipes also include olive oil, but it is not a required ingredient for this dish that originated in the middle east.
Hummus has many health benefits, but you may wonder if it is one of the foods that trigger acid reflux symptoms. Read on to learn if hummus is a good choice for your acid reflux diet.
Is Hummus Good For Acid Reflux?
Acidic foods are known to trigger acid reflux symptoms, hence should be avoided by acid reflux sufferers. The pH scale helps us determine the acidity of foods, and foods with a value below 7 are not suitable for your acid watcher diet.
The bad news is that hummus has a pH level between 4.5 and 4.59, making hummus acidic and one of the food items that can make you feel the adverse effects of acid reflux. Also, oil and tahini in hummus make it one of the fatty foods that heartburn sufferers should avoid.
However, the good news is that it is not as acidic as spicy foods like tomato sauce which is a common trigger food for acid reflux symptoms.
Hummus has high nutritional value, and its acidity may not be enough reason to take it off your list of foods. Your eating habits should change to continue eating hummus by consuming it in moderation. Hummus has a pH closer to neutral than most acidic foods and is less likely to trigger symptoms of acid reflux if eaten in moderation than many common trigger food items.
Asides from its nutritional value, hummus has some benefits to acid reflux patients despite its acidity. Research has found that it can help prevent acid reflux symptoms by providing a protective coating for the stomach. It is also a good source of fiber which prevents acid reflux due to indigestion.
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How To Eat Hummus With Acid Reflux
Hummus may not be a healthy food for acid reflux sufferers, but there are ways to eat it while avoiding the uncomfortable symptoms of acid reflux. You should consider these options if you want to prevent acid reflux symptoms while eating hummus:
Eat Hummus In Moderation
Since it is acidic, much hummus consumption means you are more likely to suffer from symptoms of acid reflux. You can start by eating small amounts and notice how your body reacts to it before taking more. You should consult your healthcare provider if you feel any side effects of hummus consumption and ask for counter medications like proton pump inhibitors.
Eating hummus in moderation is a great way to prevent acid reflux symptoms, but chronic heartburn sufferers tend to experience these symptoms even when they take small amounts of hummus. You should also ensure you do not have any allergic reactions due to hummus consumption.
Read also: Does Drinking Hot Water Help Acid Reflux?
Eat Homemade Hummus
Most people prefer to buy hummus at a grocery store, but you may not get the right one for your acid reflux diet if you follow suit. You can instead try out homemade hummus and make a variation of the traditional humus that contains fewer fats and acids. One of the best ways to make your homemade hummus suitable for an acid reflux diet is to replace olive oil and tahini paste with fat-free yogurt and soybean oil.
You can also consider making plain hummus as it does not contain spices like ginger and red pepper flakes that could trigger acid reflux symptoms. Plain hummus is safer to eat, but the presence of chickpeas makes it acidic like other types of hummus.
Eat Hummus With Alkaline Foods
An alkaline food is one with a value above seven on the pH scale, and it does the job of balancing the acidity of substances we consume. You can try eating hummus with veggies like cucumber or broccoli to reduce the adverse effects of hummus acidity and avoid acid reflux symptoms. You can also eat hummus with non-citrus fruits like apples because they have an alkalizing effect on the body.
What To Do If You Suffer Acid Reflux Symptoms When Eating Hummus
Acid reflux is also known as Gastroesophageal Reflux Disease (GERD), and its symptoms occur when acid from stomach contents flows up to the esophagus and irritates it. The lower esophageal sphincter is a ring of muscle located at the bottom of your esophagus, and it closes after swallowing to prevent this scenario. However, the sphincter muscle could become weak due to high pressure and not do enough to stop acids from irritating the esophagus.
Some symptoms of GERD include a burning sensation in the chest, sore throat, and nausea.
There are lifestyle changes that can help you avoid these GERD symptoms, and some involve eliminating different foods from your diet. Acidic foods like tomato soups are GERD triggers and should be off the table, while high-fat foods are replaceable with healthy fats like lean meats.
Indigestion also leads to acid reflux symptoms because the stomach produces more gastric acid when foods take a long time to digest. You can help the digestive tract break down food by adding more fiber to your diet. Helpful fiber-rich foods include whole grains, green beans, lentils, and avocados.
You should also avoid eating less than three hours before sleeping because your horizontal sleeping position shifts acidic content closer to the esophagus and increases the risk of GERD symptoms. You should also maintain the correct postures while sitting or standing and consider weight loss if you experience frequent symptoms of acid reflux.
Is Hummus Good For Acid Reflux Summary
The acidity of hummus makes it a wrong food choice for acid reflux sufferers, but its health benefits and rich taste are good reasons it should not be off your food list. Since hummus is not highly acidic, it can remain part of your diet if you do not eat enough to trigger acid reflux symptoms. You should also watch your symptoms and seek medical attention if it persists despite taking steps to avoid them.